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Health Benefits - Eggs


Chicken Eggs have been eaten by humans for thousands of years. Eggs contain many vitamins and minerals that are essential parts of a healthy diet, and in many parts of the world, eggs are a readily available, inexpensive source of food. 


Eggs are considered to be one of the best sources of protein available and are a valuable addition to the Mediterranean diet. Around 9 percent of an egg's content is fat, found almost exclusively in the yolk. They are rich in vitamins, including vitamin A, vitamin B-2, vitamin B-12, vitamin B-5, vitamin D, vitamin E, biotin, choline, folic acid, iodine, iron, lutein and zeaxanthin, phosphorus and selenium. A medium-sized egg weighing 44 grams typically contains 5.53 grams of protein. Around 12.6 percent of the edible portion of an egg is protein, and this is found both in the yolk and the egg white.

Omega-3 fatty acids: Eggs are also a rich supply of omega-3 fatty acids. These are predominantly in the form of docosahexaenoic acid (DHA), which helps with the maintenance of brain function and normal vision. These fatty acids are most commonly found in oily fish, and so eggs provide an alternative source.


Strong muscles: The protein within eggs helps keep muscles working well while slowing the rate at which they are lost. 

Brain health: Eggs contain vitamins and minerals that are needed for the regular functioning of cells, including the brain, nervous system, memory, and metabolism.

Good energy production: Eggs contain all the daily vitamins and minerals that are needed to produce energy in all the cells of the body.

A healthy immune system: Vitamin A, vitamin B-12, and selenium are key to keeping the immune system healthy.

Lower risk of heart disease: Choline plays an important part in breaking down the amino acid homocysteine, which is associated with the development of heart disease.


Healthful pregnancy: Some nutrients within eggs help to prevent congenital disabilities, such as spina bifida.

Eyesight: Lutein and zeaxanthin help to prevent macular degeneration, the leading cause of age-related blindness. Other vitamins also promote good vision.

Weight loss and maintenance: The high quality of protein within eggs might help keep people energized and feeling fuller for longer. Feeling full prevents snacking, which reduces overall calorie intake. One large egg contains about 5 grams of fat. The majority of fat in an egg is unsaturated and is regarded to be the best type of fat to be included in a balanced diet. 

Skin benefits: Some vitamins and minerals within eggs help promote healthy skin and prevent the breakdown of body tissues. A strong immune system also contributes to a healthy look overall.

Eggs and cholesterol: One medium-sized egg that weighs 44 grams typically contains 164 milligrams of cholesterol. However, evidence has shown there is little, if any, relationship between cholesterol found in food and heart disease or blood cholesterol levels. As eggs are low in saturated fats, the effect that they have on blood cholesterol is deemed to be clinically insignificant.


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